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Michael DiBenedetto’s Website
About Me
Gym
Cats
Food
Sleep
Family/Friends
Portfolio
Michael DiBenedetto2 9 C H U R C H S T R E E T G L A S S B O R O N J
G L A S S B O R O , N E W J E R S E Y , 0 8 0 2 8
6 0 9 7 3 1 4 9 0 3
M J D 0 2 2 5 @ Y A H O O . C O M
Work ExperienceROWAN UNIVERSITY, GLASSBORO , NJPersonal Trainer, Sep 2014 – Present
Strength Conditioning BMI Well being Muscle Mass Safety Mindset Motivation
EducationROWAN UNIVERSITY, GLASSBORO, NJ Bachelors/Health & Exercise Science Candidate, Expected graduation, May 2016
Additional Skills
Peoples person Responsible Knowledgable Experienced
Brochure(Word)Brochure (PDF)
Equipment(PPTX) Apps(PPTX) CaseStudy.pptx
Youth strength training program (PPTX)
Assessment/Instrument (Word)
Excel project
(Excel)
Experts
For my program it is designed for anyone who is 18 years or older who
wants to gain muscle mass and improve their physique. My goal is to
increase ones muscular strength and endurance. By increasing your muscular
strength and endurance you will not only look good but you will feel good.
http://www.bodybuilding.com
Bodybuilding.com is the best website to go to when it comes to fitness. They
provide an excessive amount of exercises for each individual muscle group
with detailed explanation on how to preform them. They have plenty of
workout programs you can follow. They have all the supplements you can
ask for with a good price and they offer deals. They have nutritional
information. They pretty much have everything you need and want to know
about fitness.
http://www.bodybuilding.com/fun/is-stronglifts-5x5-the-right-training-
program-for-you.html
The above link is a workout program that will increase your muscular
strength. The 5x5 routine is the best way to increase strength. This program
is basically 50% of your 1 rep max and you do it for 5 reps for 5 sets. You
do this for a week straight for every exercise you preform. This will not only
increase your muscular strength but it is also great for breaking plateaus.
http://www.bodybuilding.com/fun/build-max-muscle-with-german-volume-
training.html
The above link is an exercise program called German volume training. This
program significantly increases ones muscular strength and endurance by
preforming 10 sets of 10 reps with every exercise preformed that day. What
this program does is put the body and muscles into complete shock thus
causing to the to adapt in a new way.
Workout Schedule/Program
Monday: Chest
Tuesday: Biceps
Wednesday: Back
Thursday: Shoulders/Traps
Friday: Triceps
Saturday: Legs
Sunday: Off
Program
Muscular Strength
5 sets of 5 reps
Muscular Endurance
10 sets of 10 reps
Chest Exercises
The chest is a big muscle, which allows you to incorporate many exercises
into your workout. Here we have dumbbell presses and flies on flat, incline,
and decline benches. Can also use the barbell for all three presses. All these
exercises can be used for strength and endurance training.
Biceps Exercise
For biceps I just chose three exercises that target all parts of the bicep. First
exercise is barbell curls, second is dumbbell hammer curls, and third is
dumbbell reverse curls. All three of these exercises can be used for strength
and endurance.
Back Exercises
The back is another big muscle but I only chose three exercises to target all
muscles of the back. Rows target the middle back, lat pulldowns target your
lats, and extensions target your lower back. All exercises can be used for
strength and endurance.
Shoulders Exercises
For shoulders I chose three exercises which target the three parts of the
shoulder. Th first exercise is seated dumbbell press, second is side laterals
with dumbbells, and thrid isfront raises with dumbbells. All can be used for
strength and endurance
Trapezoids Exercises
In my opinion traps are the easiest muscle to workout because there’s only a
few things you can do. Exercises I chose are dumbbell shrugs, barbell
upright row, and barbell behind the back shrug. All exercises can be used for
strength and endurance
Triceps Exercises
For triceps three exercises I chose are pull downs, reverse pull downs and
seated dips. All exercises can be used for strength and conditioning.
Leg Exercises
Legs are a huge muscle but I chose three exercises for the three main
muscles of the legs. The first exercise is leg extensions on a machine, second
is seated calf raises on a machine, and third is hamstring curls on a machine.
All exercises can be used for strength and endurance.
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